Author Topic: MD State Prep  (Read 83938 times)

Offline Dave

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Re: MD State Prep
« Reply #1710 on: February 04, 2018, 10:30:44 PM »
Great job on the weight loss Ron!
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Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online piperdown

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Re: MD State Prep
« Reply #1711 on: February 05, 2018, 07:36:42 AM »
Ron, that is killer you're at a lower weight and strength is up!!
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

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Re: MD State Prep
« Reply #1712 on: February 05, 2018, 10:40:03 AM »
Just catching up Ron. Some really good workouts happening in here and congrats on the continued weight loss. That's awesome.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online BLK00TJ

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Re: MD State Prep
« Reply #1713 on: February 05, 2018, 05:39:31 PM »
Good looking workout today Ron.  That's a lot of good deadlifts there for a day when you weren't feeling them. :)  I like that pullup / dip superset too.

Great job on the weight loss too.
I like supersetting where I can and where it makes sense for saving time.  Those two are perfect together like BOR and benching.

Awesome work Ron! Strong everything and even better at a new scale low! Kicking ass!

Thanks Shawn.  Still a ways to go though.  i fear I'll have to get to 150s to see any abs.  Not going there though.

Great job on the weight loss Ron!

Thanks Dave!
Ron, that is killer you're at a lower weight and strength is up!!

Strength isn't up.  It's slid a little bit, but I'm happy with what I've been able to hold onto.

Just catching up Ron. Some really good workouts happening in here and congrats on the continued weight loss. That's awesome.

Thanks Rich!

CBB-W5D1
Lowbar Squat
   290 x 3
   290 x 3
   290 x 3
   250 x 5
   250 x 5
Paused Bench Press
   210 x 3
   210 x 3
   210 x 3
   180 x 5
   180 x 5
SLDL
   185 x 9 @6
   205 x 9 @7
   205 x 9 @8
   205 x 9 @8
Side Planks
   :30 x 3 er side

Online ShawnJ

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Re: MD State Prep
« Reply #1714 on: February 06, 2018, 08:32:51 AM »
Strong session Ron, nice to see some lower rep work!
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Online reduni

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Re: MD State Prep
« Reply #1715 on: February 06, 2018, 04:13:05 PM »
Strong squatting Ron. Is the hip still doing ok?
the only easy day was yesterday

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Online BLK00TJ

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Re: MD State Prep
« Reply #1716 on: February 07, 2018, 05:10:37 PM »
Strong session Ron, nice to see some lower rep work!
Yes, lower rep work is a nice change.

Strong squatting Ron. Is the hip still doing ok?
Thanks.  Hip is still behaving knock on wood.

CBB-W5D2
Conventional Deadlifts
   320 x 3
   320 x 3
   320 x 3
   270 x 5
   270 x 5
2ct Paused Bench Press oops!  misread and didn't hold my pauses longer
Paused Bench Press
   205 x 4 @6
   220 x 4 @7.5
   225 x 4 @8
   225 x 4 @8.5
Lowbar Squat
   235 x 5
   235 x 5
Wide Grip BOR
   155 x 10
   155 x 10
   155 x 10
   155 x 10

Online ptreyesgreg

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Re: MD State Prep
« Reply #1717 on: February 08, 2018, 07:53:08 AM »
Good looking workout all around there Ron.  Nice heavy benching.  That volume on the BORs is impressive. :)
If you don't find the limit you don't have to answer that question...you have no limit.
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Online BLK00TJ

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Re: MD State Prep
« Reply #1718 on: February 09, 2018, 05:17:03 PM »
Good looking workout all around there Ron.  Nice heavy benching.  That volume on the BORs is impressive. :)
Thanks, Greg!


CBB-W5D3
2ct Paused Squat
   245 x 4 @6
   265 x 4 @7
   275 x 4 @8
   275 x 4 @8
   275 x 4 @8.5
Paused Bench
   185 x 5
   185 x 5
   185 x 5
   185 x 5
   185 x 5
   185 x 5 @6
Feet Up Bench
   185 x 5 @6.5
   195 x 5 @7.5
   195 x 5 @8
   195 x 5 @8
Conventional Deadlift
   260 x 5
   260 x 5
Pullups (was supposed to be 4 x 10, but since I can't do 10 without cheating myself I worked for 40 total)
   bw x 8
   bw x 6
   bw x 7
   bw x 6
   bw x 6
   bw x 6
   bw x 1
« Last Edit: February 09, 2018, 07:53:41 PM by BLK00TJ »

Online ShawnJ

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Re: MD State Prep
« Reply #1719 on: February 10, 2018, 02:51:54 PM »
Damn Ron, that was a huge workout! How long did it take? Solid work!
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Online BLK00TJ

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Re: MD State Prep
« Reply #1720 on: February 10, 2018, 03:27:46 PM »
Damn Ron, that was a huge workout! How long did it take? Solid work!
I think it took a little over 2 hours.  I lose track of time when I lift.  Time flys when you're having fun.  This was a long one too.  There's extra sets in since I don't count anything more that @2 or more away from my target RPE.

CBB-W5D4
2ct Paused Deadlift
   275 x 4 @6
   295 x 4 @7
   315 x 4 @8
   315 x 4 @8.5
   315 x 4 @9
TnG Bench
   195 x 6 @7
   205 x 6 @8
   225 x 6 @10
   215 x 6 @9
Close-grip Incline Bench
   135 x 10
   155 x 8
   155 x 8
   155 x 8
DB Rowz
   55 x 10
   65 x 10
   65 x 10
   65 x 10
   65 x 10
   65 x 10


Offline Andrew

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Re: MD State Prep
« Reply #1721 on: February 10, 2018, 04:14:14 PM »
tons of volume in this program. Nice job hitting 2ct pauses at 315 on deads. Those are tough. My workouts often take 2+ hrs also. Lately i've been trying to speed it up by taking less time on warm ups and watching my rest between sets. Its helping a little, but sometimes there is no way around it if you are lifting heavy rest times are going to be 5min between sets and that adds up pretty quick
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Online ptreyesgreg

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Re: MD State Prep
« Reply #1722 on: February 10, 2018, 04:32:50 PM »
Awesome looking workout Ron. :)  Looks like you're definitely getting lots of quality work in.
If you don't find the limit you don't have to answer that question...you have no limit.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ShawnJ

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Re: MD State Prep
« Reply #1723 on: February 11, 2018, 11:18:09 AM »
Another killer session Ron, ya I figured 2+ hours on the workouts. That is becoming my norm as well, think training with Drew probably makes it longer as well. Warmup sets always eat up time on squats and deads especially, then of course some bigger rest times on heavier work.
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Online BLK00TJ

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Re: MD State Prep
« Reply #1724 on: February 12, 2018, 05:57:29 PM »
I was able to squeeze this one in in under 2 hours.  Just squats and bench with their warmups took over an hour and I felt like I was rushing things.

CBB-W6D2
Lowbar Squat
   300 x 3
   300 x 3
   300 x 3 @6
   255 x 5
   255 x 5
Paused Bench
   215 x 3
   215 x 3
   215 x 3
   215 x 3
   215 x 3 @6
   185 x 5
   185 x 5
   185 x 5
SLDL
   185 x 8
   205 x 8
   215 x 8
   215 x 8
Side Planks
   4 x :30